Workout of the day

Announcements

Dec 24 Tue - Gym Closed

Dec 25 Wed - Gym Closed

Dec 26 Thur modified schedule classes at 8 am and 9am

Dec 31 Tue - Gym closed

Jan 1 wed - Gym closed

HomeGrown AthletX - HGX-FIT

A: Bench Press (15min to find new 1RM)

Suggested rep scheme

10 - 8 - 5 - 3 - 1…..

60 - 70 - 75 - 80 - 90+….

B: Metcon (No Measure)

3 sets

10 BB Close grip bench press (155/105)

10 DBs Barrel press (50/35)

***

3 sets

10/10 Medball offset push-up

10 Medball push-up (hands on top)

10 DBs Tate press

10 Hindu push-ups

***

2 sets

15 BB Ceiling crunches

50 Weighted Russian twist

15 BB Ceiling crunches

50 Weighted Russian twist

Announcements

Dec 24 Tue - Gym Closed

Dec 25 Wed - Gym Closed

Dec 26 Thur modified schedule classes at 8 am and 9am

Dec 31 Tue - Gym closed

Jan 1 wed - Gym closed

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up

For Quality

3 Sets

20 seconds on / 10 second transition

- Jump Rope

- Bootstrap Squats

- Scapular Pull-Ups

- Ring Rows

- Cossack Squats

Back Squat (Every 2:30 x 4 Sets
Set 1: 10 @ 55%
Set 2: 10 @ 60%
Set 3: 10 @ 65%
Set 4: 8 @ 65%+

% of 1RM Back Squat
Stimulus: Muscular Endurance / Hypertrophy / Volume Building
)

"Fruitbat" (Time)

For Time

10 Rounds

3 Bar Muscle Ups (A: 7 C2B Pull ups)

5 Front Squats

35 Double Unders (A: 70 singles)

Barbell: (Rx155/105, S 125/85)
Goal: 11:00-15:00

Time Cap: 18:00

Score: Time

RPE: 8/10

Primary Objective: Go Unbroken

Secondary Objective: Manage Transitions To Control Intensity

Announcements

Dec 24 Tue - Gym Closed

Dec 25 Wed - Gym Closed

Dec 26 Thur modified schedule classes at 8 am and 9am

Dec 31 Tue - Gym closed

Jan 1 wed - Gym closed

HomeGrown AthletX - Legends

Metcon (No Measure)

Partner training:

10 Barbell shoulder to overhead

10 DBs shoulder press

10 DBs hammer curls

Farmers carry (high/low)

***

10 KB swings

10 KB high pull

10 KB RDL

Farmers carry with KB

Announcements

Dec 24 Tue - Gym Closed

Dec 25 Wed - Gym Closed

Dec 26 Thur modified schedule classes at 8 am and 9am

Dec 31 Tue - Gym closed

Jan 1 wed - Gym closed

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up

For Quality

10:00 AMRAP

200m Run

1 Barbell Complex*

10 Alternating Box Step-Ups

5 Inchworm Push-Ups

5 Pike Push-Ups

Barbell Complex = 3 Clean Deadlifts + 3 Tall Muscle Cleans + 3 Hang Power Cleans

Power Clean (Every 2:00 x 5 Sets
5 Tng Power Clean
Load: @ 60%+ of 1RM Power Clean)

--

Building to a Heavy for the Day

Stimulus: Barbell Conditioning and Cycling

"Spy Game" (Time)

3 Rounds For Time

400m Run (A: 27/22 Cal Bike)

20 Box Jump Overs

15 Handstand Push-Ups

Box Height: (Rx24/20, S 20/16″)
--

Goal: 11:00-15:00

Time Cap: 18:00

Score: Time

RPE: 8/10

Primary Objective: Complete each round as close to 4:00 minutes as possible

Secondary Objective: Keep sets of Handstand Push-Ups to 3 sets or less

Announcements

Dec 24 Tue - Gym Closed

Dec 25 Wed - Gym Closed

Dec 26 Thur modified schedule classes at 8 am and 9am

Dec 31 Tue - Gym closed

Jan 1 wed - Gym closed

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Spade - banded pull apart

Heart - DB snatch

Diamond - DB Press

Club - Jumping jack

Bench Press (6x3)

On the 2:00

Partner Workout! (No Measure)

AMRAP

*split work as needed

50 feet bear crawl

40 ball slams

30 db hang power cleans

20 hanging knee raises or bar touch jumps

10 tire flips/box flips

At the end of 15 min from 15-20 max cals on the machine

Announcements

Dec 24 Tue - Gym Closed

Dec 25 Wed - Gym Closed

Dec 26 Thur modified schedule classes at 8 am and 9am

Dec 31 Tue - Gym closed

Jan 1 wed - Gym closed

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up: 

3 Sets, For Quality

200m Run

:30 second Jump Rope

:20 second Tuck L-Hang

10/10 Single Leg Glute Bridge

20 Wall Lean Banded Psoas March

"Mean Street" (AMRAP - Rounds and Reps)

25:00 AMRAP

200m Run

10 Strict Knees to Elbow

100ft (30m) Dual Kettlebell Front Rack Carry

2 Wall Walks

20 second Nose to Wall Handstand Hold

40 Double Unders

Kettlebells: (Rx53/35, S 44/26)
--

Goal: 4+ Rounds

Primary Objective: Complete 4+ rounds while maintaining a low RPE

Secondary Objective: Complete each set of Wall Walks to Nose to Wall Handstand Hold unbroken

Mobility

PRVN Recovery Flow

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstri ng Stretch